Long-term head-down phone use causes poor posture and lacks elegance; five simple exercises to help you improve it
Frequently forward-leaning of the head is mainly due to lifestyle and work habits, changing the body posture. Today, we will give you five methods to help you improve head tilting and enhance personal.
Our cervical spine and head are similar to a lever principle. If the head tilts forward, it will cause the lever to tilt, which not only affects posture but also increases muscle strain.
Low-head use of mobile phones puts a huge burden on the cervical spine, equivalent to three large watermelons. The muscles on the back of the cervical spine are constantly stretched, and the muscle balance is eventually disrupted, and subsequent habits and actions are also changing.
Five restorative exercises:
Method one:Lay a yoga mat on the ground, and place an apple in the middle between the neck and head. Tilt the head backward. If the mattress is hard, you can also do it on the mattress.
This action will make the head tilt backward, which may cause discomfort to the head. People with cardiovascular diseases are not advised to try this.
Spend about five minutes each time, and practice every day.
Method two:Use your hand to push down on the chin, pull the chin back, maintain for 3-5 seconds, then turn your palm outward, rotate your thumb outward, and tighten your shoulder blades on the back, relax your shoulders.
Maintain this position for 8-12 seconds, perform 6 times. (Only learn the hand gesture in the picture, don’t squat.)
Or you can also use both hands back, use force to pull down, while the whole body extends upwards, pay attention to slightly retracting the neck’s chin, maintain for 3-5 deep breaths, twice a day.
Method three:Face the wall in a whole manner, with the feet about 50-70cm from the wall, try to bring the chest close to the wall, and let the head tilt backward. Maintain this posture for 10 minutes, three times a day.
Method four:Every time we turn our heads back and forth, there is a prominent part in front of our neck, called the sternocleidomastoid muscle. First, relax the sternocleidomastoid muscle, right arm turn the head to the right, let the index finger and middle finger pinch the ears, left hand put behind to stretch, vice versa, relax the left side.
Then use your hand to push down on the chin, maintain for 3-5 seconds, perform 10-12 times, perform 3 rounds, twice a day.
Method five:Lean back against the wall, with your elbows centered on the wall, bend your arms into a W shape, and move back and forth in a semi-circular motion, repeat 10-15 times, twice a day.
When the head tilts forward, it not only affects beauty but also affects our shoulders and cervical spine.
Make good habits in the new year, try not to bend your head to play mobile phones, when watching computers, try not to move the screen too close, often move your body, don’t sit in one position for too long, supplement calcium, drink more milk.
Wishing you a happy new year, all things go well, good luck in the year of the Rat!
